Crossfit at home for girls: exercises, training programs * Crossfit

Crossfit for girls at home is not much different from the training of strong representatives of humanity. Unless in goal setting: men, as a rule, want to work out strength exercises, while girls are more often looking for crossfit weight loss programs.

It is rather difficult to develop an effective training program on your own, so we have prepared all the necessary materials and recommendations for you in such a way that you not only achieve your goals, but also have fun. After all, crossfit at home for women should not only be useful, but also be a joy - then the result will be maximum.

Necessary equipment for training

Before starting classes, we need to decide what tools we have for this - what we can prepare and what not.

In its simplest form, you won't need anything at all. You will be doing bodyweight exercises. However, it should be borne in mind that you cannot progress endlessly this way, and the same exercises will be boring. Therefore, you can start without additional inventory, and then gradually buy something from the lists below.

Desirable

It is advisable for every girl to have the following sports equipment during crossfit training at home (especially for beginners):

Mat. You will also thank us when you start your abs exercises. You can, of course, replace it with a blanket folded in half, but exercising on a gymnastic mat is much more comfortable and enjoyable.
A pair of collapsible dumbbells. If desired, they can be replaced with auxiliary means: a backpack filled to the brim with books, or plastic bottles, inside which sand is poured. But better not, do not forget about the fact that you need to enjoy sports, otherwise you will not be enough for a long time.
The jump rope is an ancient “mammoth” of home workouts, familiar to our mothers and grandmothers. And for training at home, it is an absolutely irreplaceable tool. There is one thing: when working with a rope, it tends to knock on the floor, and your neighbors may not appreciate it. Try a so-called fast rope, it is thinner and much less noise.

It will be useful

The following is a list of very useful devices for women's crossfit exercises at home, which will help diversify the training:

Fitball. The gym ball can be used for a variety of plank modifications, crunches and hyperextension.
Pull-up bar - yes, you shouldn't neglect upper body workouts (you also need a special elastic band for the horizontal bar if you can't do pull-ups yourself).
Low sturdy box. But if you want to jump, you can replace high jumps in place.

Exercises for practicing at home

Let's take a look at all the exercises suitable for girls to work out at home. Traditionally, we will divide them into those that can be performed without and with equipment.

Exercises without inventory

Burpee.
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Sit-ups and V sit-ups (these are exercises for the press from a prone position and a book - below will be an explanation).

© Flamingo Images - stock.adobe.com
Push ups.
Squats (classic, with jumping out, “pistols” - on one leg).

© Makatserchyk - stock.adobe.com
Lunges.
© Paul - stock.adobe.com
Plank.
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Corner (it can also be done on the floor).
© Vadym - stock.adobe.com

A detailed analysis of exercises without equipment for girls for practicing at home:

Exercises with inventory

Jumping onto the box.
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Fitball hyperextension.
Dumbbell Squats.
Jumping rope.
Pull-ups (possible with an elastic band, horizontal pull-ups on a low bar are suitable for beginners).
Lunges with dumbbells in hand.
© Makatserchyk - stock.adobe.com

Learn more about exercise

A small educational program in little-known exercises.

Burpee... Here you need to consistently perform the following actions: take an emphasis lying down, push up, rise and jump, while clapping your hands above your head. Then repeat all over again.

More experienced athletes can combine classic burpees with other exercises, for example, after push-ups, not just jump, but jump onto the box. Another option is doing pull-ups.

V sit-ups... The so-called little book. The starting position is lying on our back, then we simultaneously raise our legs and arms, as if folding into a book. It is important to keep your legs and arms straight while doing this. The exercise perfectly works the upper and lower abs at the same time.

Push ups... Everyone knows this exercise. But not everyone knows how to do it correctly. The palms “look” forward, are wider than the shoulders, the socks are together, the butt does not stick out. The line - back, butt, legs - forms a flat surface. When pushing up, be sure to touch the floor with your chest and straighten until your arms are fully extended. The exercise perfectly works the pectoral muscles and triceps, and the front deltas are also involved. We will not abuse it, but it is highly undesirable to exclude it. Complete beginners can do it from their knees.

Dumbbell Squats. Another name is goblet squats. They are no different from traditional squats, the need to hold a dumbbell in front of you at your chest is added to the usual movement. In the starting position - the legs are slightly wider than the shoulders, the back is straight, we hold the dumbbell with both hands at the chest, we look straight in front of us (do not lift our head up or lower it down). Important: during the exercise, the back should remain flat, the pelvis should be pulled back a little, the load is distributed over the outer part of the foot (we do not fall on the toes or heels). You need to squat to the parallel of the thigh with the floor or slightly lower.

Plank... It would seem - to stand on your elbows and do nothing, what could be easier? Think so too - then I ask you to stand for 60 seconds. For beginner girls, this will be one of the main abdominal exercises. Try to do it every time after the end of the complex.

Dumbbell lunges... The same as with squats. The technique of the exercise is the same, only weights in the form of dumbbells are added. What you need to pay attention to:

The back is straight at any stage of the exercise - watch this (a common mistake - the athlete falls slightly forward).
When lungeing, we touch the floor with our knee (but not hard so as not to hit).
The width of the step should be such that in the lower position the thighs and lower legs form an angle of 90 degrees.

Lunges perfectly pump the glutes and thigh muscles.

Important rules of crossfit training

Before you jump into a crossfit home workout program for women, take a look at the essential rules of the sport.

Attention for beginners: in CrossFit there is such a thing as exercise scaling. This means that you can perform any exercise in a simplified form. Despite the fact that the load is reduced, you are pumping the same muscles as when following the classic execution technique. After strengthening the muscles, you can move on to a more difficult option.

Consider your physical fitness

Consider your fitness when scheduling. If you run in the morning or work out with iron in the gym, it would be optimal to do 2 days of training (for example, jogging on the first day and crossfit on the second) + 1-2 days of rest. True, there are fans who are ready to practice 3 times, but this option does not allow freeing up the weekend. In addition, you may not have time to recover, which will nullify all the benefits of exercise.

Regular training

If training in a group under the strict guidance of a professional crossfitter you would not have to draw up a training schedule, then at home training you cannot do without it. Of course, performing the program on your own, it is somewhat more difficult to tune in to systematic work on your body and develop discipline. Important: there should be at least 2 workouts per week, optimally 3.

Be sure to alternate a sports day with relaxation. This will allow your muscles to fully recover from intense workouts. In addition, it is the lack of days free from CrossFit that leads to depletion of the body and overtraining.

Warm-up is our everything

Never neglect your workout. Only 5-7 minutes, but all these monotonous movements, familiar to you from physical education lessons, will help protect muscles and joints from possible injuries. You also need to focus on the fact that stretching should never be done before CrossFit (however, this also applies to banal strength training). Your muscles have not yet warmed up, so there is a high chance of injury.

But after passing through five circles of hell, you can devote a few minutes to the so-called hitch. This can include light cardio for 10-15 minutes or a slight stretch on those muscle groups that have been working out.

Equal attention to all muscle groups

Work all areas of the body evenly. Many women “hammer” on their arms, shoulders and back. We assure you that push-ups, pull-ups and strength exercises with dumbbells will not turn your arms into muscular “cans” of the Hulk.

Diet

In order to achieve excellent results, follow the diet, no matter where you train - in the gym or at home:

Eliminate fast food from the diet and minimize fast carbohydrates in the diet. If you are not losing weight, you may not remove all the sweets, but remember that it is better not to consume more than 30-40 grams of sugar per day.
Eat more often, but in small portions. Ideally, switch to 5-6 meals a day. If it doesn't matter with this, then eat at least 3 times a day. There is not much difference, the main thing is to eat your daily calorie intake.
You can eat 2-3 hours before training, depending on the body. After training, nutrition depends on the goal. If you want to lose weight, it is better to eat mostly protein foods. If you type, add carbohydrates.

Remember: calories alone will be difficult for you to burn. The key to being successful with CrossFit is combining regular exercise + healthy eating + good rest between workouts.

The following video talks very clearly about proper nutrition:

Training programs for a month

We have prepared 2 crossfit training programs for girls at home for you.

One for those with limited sports equipment.
The second is for those who have all the necessary devices in stock.

Both weight loss programs are designed to maximize the benefits of exercising at home. But do not forget about the calorie deficit (which should not be more than 20% of the daily calorie intake). If you eat too much, you will not lose weight in any exercise.

Program number 1 (without inventory)

The first crossfit program is designed for home workouts for women who do not have the full range of sports equipment at hand. You only need a jump rope - getting it is unlikely to be a problem for anyone.

Week 1

Day 1	The workout lasts exactly 25 minutes. During this time, you need to complete the maximum number of circles at a high pace: 5 burpees; 15 deep squats; 7 push-ups; 10 V sit-ups. It is advisable to make minimal pauses for rest between circles. No more than 5-10 seconds.
Day 2	Resting
Day 3	An explosive and very intense workout awaits you today. Only 20 minutes, but you won't be able to relax: 10 air squats; 10 burpees; 10 jump squats; 10 lunges forward in place. Traditionally, between the rounds we set aside the minimum time for rest (5-10 seconds). At the end of the workout, we do 4 rounds of the plank, 1 minute each, with pauses between sets of 20 seconds.
Day 4	Resting
Day 5	Today you need to do 8 circles: 10 squats; 10 push-ups; 10 sit-ups. Between rounds, we set aside the minimum time for rest (5-10 seconds). At the end of the workout, we do 4 rounds of the corner for 1 minute with pauses between sets of 20 seconds.
Day 6	Resting
Day 7	Resting

Week 2

We think you appreciated that everything was light in the first week - after all, we are just entering the training regime and we do not need to overload. Let's start the second week of our home workout program for women.

Day 1	You need to execute as quickly as possible: 40 sit-ups; 40 deep squats; 40 push-ups (some can be replaced with push-ups from the knees). If you wish, you can jog on the spot after each exercise - 1 minute each. After completion, we learn to do double jumping rope - 10 minutes.
Day 2	Resting
Day 3	Today 3 circles have already been waiting for you: 21-15-9 squats (21 - the first circle, 15 - the second, etc.); 1.5 - 1 - 0.5 minutes plank; 21-15-9 sit-ups; 75-50-30 jumping rope.
Day 4	Resting
Day 5	Today is the last day of training of the week and you need to work to the maximum. A very funny complex awaits us: 100 skipping ropes (or 35 double); 50 squats; 50 burpees; 50 sit-ups; 100 skipping ropes (or 35 double). The number of approaches per exercise is not limited. It is impossible to alternate or do one or the other! Until the jump ropes are made, you cannot start squats, etc.
Day 6	Resting
Day 7	Resting

Week 3

Well, now we have come to the third week - cheerful and charged for success? Let's go further.

Day 1	Today we pump our legs. We work as powerfully and intensively as possible. Circuit workout - 25 minutes: 10 jump squats; 10 lunges on each leg; 50 jumping rope (or 20 double jumps). At the end of the complex, we make a bar - 4 times for 1 minute, with breaks of 20 seconds.
Day 2	Resting
Day 3	We work for 10 minutes (1 exercise per minute, then rest until the end of the minute, then the following, in total there will be 5 each): 15 deep squats; 15 burpees. We work hard. Next 5 laps: 10 push-ups; 10 books; 10 pistol squats per leg.
Day 4	Resting
Day 5	Today is the last day of training of the week and you need to work to the maximum. We repeat the exercise from last week, but with a slight increase. 100 skipping ropes (or 35 double); 60 squats; 60 burpees; 60 sit-ups; 100 skipping ropes (or 35 double). The number of approaches per exercise is not limited. etc.
Day 6	Resting
Day 7	Resting

Week 4

And the final week of the month.

Day 1	The workout lasts exactly 30 minutes. No more than 5-10 seconds.
Day 2	Resting
Day 3	An explosive and very intense workout for 25 minutes awaits you today: 10 air squats; 10 burpees; 10 jump squats; 10 lunges forward in place. Traditionally, between the rounds we set aside the minimum time for rest (5-10 seconds). At the end of the workout, we do 4 rounds of planks for 1 minute with pauses between sets of 20 seconds.
Day 4	Resting
Day 5	Today you need to do 10 circles: 10 squats; 10 push-ups; 10 sit-ups. Between rounds, we set aside the minimum time for rest (5-10 seconds). At the end of the workout, we do 4 rounds of the corner for 1 minute with pauses between sets of 20 seconds.
Day 6	Resting
Day 7	Resting

Plan further workouts in such a way that the loads increase (do more reps or try to fit more circles in a given time) - the workout should not be an easy walk for you.

Program number 2 (with inventory)

If you have been leading a healthy lifestyle for a long time and have at least six months of work experience in the gym, then the program in the style of CrossFit with weights is exactly what you need.

Weeks 1 and 3

Day 1	The workout lasts exactly 20 minutes (25 in the 3rd week). During this time, you need to complete the maximum number of laps at a high pace: 5 burpees; 5 deep squats; 5 push-ups; 10 V sit-ups; 5 pull-ups. It is advisable to make minimal rest pauses between circles, no more than 5-10 seconds. After training, do the bar for 1 minute 4 times with rest breaks of 20 seconds.
Day 2	Resting
Day 3	Today is an explosive and very intense workout of 20 minutes (25 in the 3rd week): 10 air squats; 10 lunges with dumbbells on each leg; 10 jumps on the box; 50 jumping rope (or 20 double jumps). Traditionally, between the rounds we set aside the minimum time for rest (5-10 seconds). At the end of the workout, we do 4 rounds of planks for 1 minute with pauses between sets of 20 seconds.
Day 4	Resting
Day 5	Today you need to do 5 laps (6 in the 3rd week): 10 squats; 10 push-ups; 10 standing dumbbell presses; 10 burpees. Between rounds, we set aside the minimum time for rest (5-10 seconds). At the end of the workout, we do 4 rounds of the corner for 1 minute with pauses between sets of 20 seconds.
Day 6	Resting
Day 7	Resting

Weeks 2 and 4

At this stage, you have already picked up a little shape and can do a little more.

Day 1	The complex is performed until the victorious: 100 skipping ropes (or 35 double). 25 pull-ups; 50 push-ups; 100 squats; 100 skipping ropes (or 35 double). You cannot proceed to the second exercise until the first is done.
Day 2	Resting
Day 3	Today you have an explosive and very intense workout for 20 minutes (25 in the 4th week): 10 air squats; 10 lunges with dumbbells; 10 burpees; 10 jumps on the box. Traditionally, between the rounds we set aside the minimum time for rest (5-10 seconds). At the end of the workout, we do 4 rounds of planks for 1 minute with pauses between sets of 20 seconds.
Day 4	Resting
Day 5	Today you need to do 5 laps (6 in the 4th week): 10 dumbbell squats; 10 pull-ups; 10 standing dumbbell presses; 50 skipping ropes (20 double). Between rounds, we set aside the minimum time for rest (5-10 seconds). At the end of the workout, we do 4 rounds of the corner for 1 minute with pauses between sets of 20 seconds.
Day 6	Resting
Day 7	Resting

Let's summarize what are the benefits of CrossFit for girls at home:

You do not need to spend money on paying for an expensive subscription, and you also save time on the way to the sports club.
You can do whatever is comfortable for you. Just don't forget about quality running shoes.

Effective training for you! Did you like the material? Share it with your friends. If you have any questions, write in the comments.